Notes: Feeling good. Bummed on the few pounds I gained since being off my program. Getting back into the swing of things with cycling as my main focus.I need to figure out a good weight training program that goes along with the cycling.

So I fell off the wagon a bit. Between wanting to eat regular food and being busy being a dad things just got carried away. Ihave been riding my bike like a maniac (about 450 miles so far this year) when the weather permits but the gym was kind of put on hold.But not anymore!

Monday I restarted my 12 week workout plan from day 1. Starting to eat better in general (not as strict as before but still clean/healthy). Just ignore the two donuts and 7 ginger o's I ate tonight. To be honest I feel better after a solid workout and eating good as hell. Tonight I am just not feeling that. That's what I get for eating some bad stuff today.

Anyway... My weight never went high or anything like that. This morning I weighed in at 212.4. I sadly lost some muscle mass and gained some fat from when I was at my peak.

A couple of other things I am changing... I am actually going to take days off and let my body rest properly. I won't eat like crap (like I did today) but just carry on with my regular day. All of my cardio will be cycling based. I love it too much and I have a goal of 1500 miles to meet by the end of the riding season.

So here are my workouts from the past two days.

04.23.12 - 01/84Legs

Leg Press20x9020x9020x9012x18012x23012x230

Lying Hamstring Curl15x3015x3012x6012x6012x60

Leg Extensions20x6020x6020x9016x120

Leg Press15x18015x18015x18015x180

04.24.12 - 02/84Chest / Triceps

DB Bench10x4010x4510x5010x5510x607x65

Incline Fly15x3012x35

Pullovers12x4010x50

Rope Extension12x9012x10010x100

Behind Head Cable Press12x6012x7012x90

Overhead DB Extension (seated)12x3011x408x50

04.25.12 - 03/84Rest Day

Ran some errands around town. Really wanted to ride the bike but the it rained all day.

Well... I have been lazy once again. Not hitting the gym consistently or riding my bike like I should be.I have only put in maybe 50 miles in the past week or so on the bike. The weather is much nicer now so that is going to change.

I am also getting back to the basics with my lifting. I pulled out my copy of the encyclopedia of modern bodybuilding and am started the basic program in there. A couple of years ago I followed this and start getting huge then fell off again. I have a real issue with that that I need to work on.Anyway here was my workout today...

DB Bench15x4512x558x608x65

Fly Machine15x9012x10510x1208x150

Incline BB Bench15x4512x7510x856x110

Bent Over BB Rows15x6512x8510x1258x145

Lat Pull Down15x8012x11012x13012x170

DEADS10x1356x1853x225

Crunches5 sets of 25

Food wise I kept things simple. Protein shakes, oats, 1 banana, NOW Carbo Gain, seitan, broccoli and sweet potatoes. I still have a salad to eat today and a protein shale before bed.

What up! So I've been reading your post over the past couple of days because I'm starting Kris' workout program on Monday. I've got some questions if you don't mind answering. Do you take ALL the supplements you first listed? Have you omitted any/added any? What does a daily meal ALWAYS consist of? Any tips or tricks to tell those of us interested in this workout program? The supplements are a bit of concern for me because it looks like a lot, and I'm pretty damn poor, haha. I put all of those things in a shopping cart at bodybuilding.com and saw the checkout price and said "well fuck that" and closed the page. If this post seems ridiculous I apologize, I've never posted on a forum or anything before. Thanks for your time, keep up the good work, and I love the tattoos.